3 Timeless Mobility Exercises (Simple Plan) — Key Takeaways
Start with daily hanging (build to 5 min), resting squat (build to 10 min), and reverse tabletop/crab (build to 2 min) — accumulated throughout the day — for foundational, permanent mobility gains.
Key takeaways
Build resting squat capacity to 10 minutes/day using heel lifts as entry point
Build resting squat capacity to 10 minutes/day using heel lifts as entry point
- Kelly Starrett's standard: all humans should rest in a squat for 10 minutes regardless of proportions.
- Progression: start with heel lifts or a support hold, accumulate 5 min/day, then build to 10 continuous minutes.
Hang daily to decompress the spine — no full bodyweight required
Hang daily to decompress the spine — no full bodyweight required
- Dr. John Kirsch (orthopedic surgeon) found hanging creates traction that literally remodels shoulder joint structure.
- Partial hangs — leaning back from a bar or feet on ground — still produce the decompression benefit.
Daily reverse tabletop (crab) counteracts anterior compression from prolonged sitting
Daily reverse tabletop (crab) counteracts anterior compression from prolonged sitting
- Author dropped the movement as a new father; within months developed shoulder injury not seen in years — resolved by resuming daily crab.
- Start at 30 seconds/day; effects are described as permanent structural change, unlike massage or stretching whose benefits fade within minutes.
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In this video
- 1mWhy These 3 Positions Matter
- 1mPosition #1: Daily Hanging
- 2mPosition #2: The Resting Squat
- 4mPosition #3: Crab (Reverse Tabletop)
- 5mStart Practicing Today
“I've never heard anyone say that they regret hanging every day. Have you? Because once you start, your body starts craving it.”
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